How to make the brain work for 100 The loss of memory and cognitive functions can bea natural part of aging. Reducing the amount of estrogen during menopause can also cause problems with memory and concentration. There is also a very serious brain disease, which most often affects people older than sixty years - Alzheimer's disease. Whatever it is caused by - aging, changes in the hormonal background, impaired health, or other factors - many of us are suddenly unaware that memory is no longer as reliable as before. Maybe you would like to learn how to make the brain work at full strength? If you encourage your thinking body to work, as they say, 100 percent by creating all the right conditions for it, you can not only improve its functions now, but even prevent the possible onset of Alzheimer's disease in the future. how to make the brain work for 100

Seven ways to activate the brain

So, we begin the story of how youcan strengthen their intellectual capabilities, prevent aging of the psyche and, possibly, even increase life expectancy. You may be surprised that such strategies not only exist, but many of them are also easily achievable. You just need to get rid of some everyday habits and get some new ones instead. Here about what ways of activating the brain we say:

  • Doing sports and exercise thatstimulates the brain to work at optimal power. In addition, physical activity induces nerve cells to multiply, strengthening the connections between them and protecting them from damage. During the loading, nerve cells produce proteins known as neurotrophic factors; these proteins cause the appearance of numerous other chemicals that provide a good state of neurons and even the growth of new nerve cells. (Remember the popular saying that the nerve cells are not being restored? As it turned out, this is not true!) Proteins produced by the body during physical activity significantly improve cognitive functions, including the ability to learn. In addition, physical education provides a protective effect for the brain by: producing new connections between nerve cells; increased blood flow to the brain; improvement of development and survival of neurons; reducing the risk of cardiovascular diseases, such as stroke. In 2010, American experts conducted research on primates. These studies showed that physical exercises led to striking results: the monkeys began to learn and perform new tasks twice as fast. In addition, such exercises stimulate mitochondria, which produce energy in every cell of your body; and therefore help the brain to work faster and much more efficiently. Researchers believe that this is really not only for monkeys, but, with a 100 percent probability, for humans.
  • Full-value sleep It is necessary not only forrestore your physical body, but also to unload your psyche; while you get the opportunity to see new creative solutions for old problems. Not for nothing does it say that "the morning is wiser than the evening"! Sleep removes blinkers and helps to "reset" your brain to look at the problem from a different point of view, which is crucial for the creative resolution of the issue. A good sleep also helps to strengthen memory and improves performance when necessary to apply complex skills. Indeed, a full-fledged sleep lasting no less than eight hours can affect your ability to think clearly the next day. The so-called plasticity of neurons underlies the ability of the brain to control human behavior, including learning ability and good memory. And it is during sleep that the connections between neurons become stronger and their plasticity increases. That's why lack of sleep significantly reduces a person's mental abilities. Probably, and you had to notice that even a short sleep in the middle of the day significantly increases the efficiency of the brain.
  • High-grade food: omega-3 fats Although this is not a medical article, it is simply impossible to say about the effect on the active brain of certain components that should be present in our diet. If you really want to make your brain work "for 100", then the food should be full, too, "for 100". Docosahexaenoic acid (DHA), a polyunsaturated fatty acid of the omega-3 class, is the most important structural component of our brain. About sixty percent of our brain consists of fats, twenty-five percent of which is DHA. DHA is also an important structural component of human breast milk, and this is considered the main reason why breast-fed infants always receive higher grades in IQ testing than children who are artificially induced. DHA in a large concentration is contained in the neurons - the cells of your central nervous system. When you do not get enough omega-3 fat, nerve cells become more "tough" and more prone to inflammation, as missing omega-3 fats are replaced with cholesterol and by-products of the exchange of omega-6 fats. Once such a substitution occurs, the proper transfer of impulses from the cell to the cell and inside the cell itself is disrupted. The influence of omega-3 fat on mental health has been the subject of intensive research over the past four decades, and there is strong evidence that these fats can help reduce the symptoms of various degenerative brain disorders. For example, age-related memory loss and Alzheimer's disease are directly associated with a low level of DHA. Even more exciting results of such studies were data that directly indicate that with the use of omega-3 fatty acids, degenerative diseases can not only be prevented - these diseases become even potentially reversible! For example, in one study, four hundred and eighty-five elderly people with memory impairment showed a significant improvement over the control group after taking nine hundred grams of DGA per day for twenty-four weeks. Omega-3 fats must be obtained with food, since our body is not capable of producing them themselves. Foods rich in omega-3 fats should be present daily in our diet, in particular fish and seafood, liver, flaxseed oil, walnuts, soybeans, dark green leafy vegetables.
  • High-grade food: vitamin B12 This vitamin, or rather, its absence, can become catastrophic for the health of your brain. According to recent studies, people with a high level of vitamin B12 deficiency show lower results on cognitive tests, and also have less overall brain volume. Some confusion of thinking and memory problems should become warning signals for you about a possible deficiency in vitamin B12. Studies conducted by Finnish scientists showed that people who consume foods rich in this vitamin can reduce the risk of developing Alzheimer's disease in old age; for each unit of increase in vitamin B12 markers, the risk of developing this disease decreased by two percent. Studies of these specialists have also shown that supplements with B vitamins, and vitamin B12 including, help to slow brain atrophy in elderly people with moderate cognitive impairment (brain atrophy is the most characteristic sign of Alzheimer's disease). Vitamin B12 in its natural form is available only in animal sources of food. This seafood, beef, chicken, pork, milk and eggs. If you are not 100% sure that your diet is full enough, you can contact a doctor who, if necessary, will prescribe you these vitamins.
  • Vitamin D This vitamin has a pronouncedinfluence on the active growth of nerve cells in the brain and on the metabolism in the hippocampus and cerebellum - areas of the brain that participate in the planning, processing of information and the formation of new memories (that is, the memory of what just happened). It is vital that mothers receive sufficient amounts of vitamin D during pregnancy, so that the child after the birth of the brain functions normally. In the elderly, a low level of vitamin D also leads to a weaker brain function, while a sufficient level of it helps to keep the elderly mentally healthy. Vitamin D is produced by our body; the only condition is a sufficient stay in the sun.
  • Listening to music It has long been assumed,that, listening to melodies, you can induce your brain to work much more actively. You've probably heard about the "Mozart effect", which suggests that listening to the works of this composer makes the listener's intellect more acute. Well, we would say that this is not 100 percent true, but only because it's not just about Mozart's genius. Studies have shown that any classical music can make you smarter. It was experimentally established that listening to music increased the level of cognitive abilities of subjects, signs of improvement in fluency and fluency increased more than twice. Listening to music was also associated with an increase in the cognitive function of the brain and an improvement in mental concentration in healthy adults. So take advantage of the first opportunity and turn on your player - and enjoy the good music you get, and benefit to the mind.
  • "Charge" for the brain Number and structureneurons and the connections between them depend on how much you engage your thinking body. One of the simplest ways to keep the brain working is to constantly learn something new. And it does not have to be learning in the literal sense of the word; You can read new books, travel, try to play a musical instrument or talk more often in a foreign language. You can try the usual actions to do something in a new way; for example, brush your teeth, holding the brush not in the right, but in the left hand.
  • Well, actually "charging" is also very importantfor your brain! It can be something simple. For example, you can give yourself the task of remembering all known people whose surname begins with the letter "C". You can solve crosswords - it's trite, but they really well train our memory! Or you can play board games that make you think about each turn. Studies have shown that even web surfing activates those parts of the brain that are associated with decision making and with complex reasoning. What, by the way, can not be said about passive viewing of the TV. Remember to improve your memory. The brain is like a muscle - if you do not use it, then over time it will reduce its functions. Especially it concerns memory. Forcing your brain to work - memorizing new songs, poems or names and surnames - you will improve the performance of your memory subsystems. It is very useful to make calculations in the mind, not on a calculator, to solve Sudoku, to collect a Rubik's cube or other three-dimensional puzzles - all this will increase brain functions and greatly improve memory. how to make the brain work

    Commandments of a healthy brain and good memory

    It is important to understand that good memory is important forour emotional well-being, since the emerging difficulties with this function of the brain tend to cause stress and serious cognitive impairment. In order to increase the functionality of your brain, take the rule of following these natural ways to improve memory performance:

    • Avoid stress and depression. Cleanse yourconsciousness from negative thoughts and learn to relax. Learn to see positive things around yourself, and become accustomed to failures as an opportunity to learn important lessons for yourself on the path to success.
    • Make sure that your sleep is healthy and gives youa real rest For this it is important to observe the sleep and wakefulness schedule, distribute the cases in such a way that in the evening your head is free of worries, to keep in the bedroom the optimal temperature regime and not overeat for the night. Remember that sleep is critical to the normal functioning of your brain; This is a way of processing information received during the day.
    • Provide a good supply of oxygen to yourbrain Try to give yourself a physical load or at least make regular walks - every day for at least thirty minutes. Do you want to start the brain work at full speed since the morning? Try this simple trick: wake up, sit on the edge of the bed, rest your hands on the edge of the bed and pull your knees several times to your chest. It is very useful to walk fast for fifteen to twenty minutes. You can walk on foot to work or to the place of study. Starting the day in this way, you immediately increase blood circulation and provide your brain with a good portion of oxygen. You immediately feel how the "fog" leaves your head, the mood rises, and thinking becomes especially clear and fast. And do not forget to watch your breathing - not only physically exercising, but also throughout the day. Breathing should be deep, not superficial, to increase the flow of oxygen into the blood.
    • Use your hands Try using themto improve the performance of your brain. Remember our offer to brush your teeth with your left hand, not your right? This is one example where you use the non-dominant hand to perform everyday tasks, and the opposite hand, and eventually it stimulates your brain. There are tasks that involve the use of fingers - these are various crafts, sewing, painting, building models - everything that is related to the accuracy of the movements of the fingers. Doing such tasks will also increase the functionality of your brain.
    • Read more This is a very good training for your brain! Well, and other opportunities to "pump up" your brain, which we already talked about, do not neglect it either.
    • Stop smoking if you have this habit.follows from the Harvard Medical School report, non-smokers in tests for memory and thinking skills show much better results than smokers. Smoking slows the flow of blood and deprives it of a significant amount of oxygen, which leads to a decrease in the flow of blood to the brain and to its oxygen starvation.
    • "Feed" your brain In addition to those already mentionedabove, try to fill your diet with products such as pumpkin, broccoli, Brussels sprouts, spinach, carrots, cabbage, beans, nuts, seeds, apricots, oranges and a variety of berries. Very useful is green tea - it is known for its ability to improve brain function and block the development of Alzheimer's disease. Cook with olive oil - it has a very good effect on the brain. Do not use refined vegetable oils; they do not have such useful qualities as unrefined ones. And eat foods high in fatty acids. But products with a high content of saturated fats - chips, popcorn, fried foods and the like - try to avoid. They are very harmful both to your brain and to the whole organism in general.
    • Drink a lot of pure liquid The brain contains a very large percentage of water, so drinking water can increase your energy and, obviously, helps to maintain attention and memory.
    • Pay attention to such an additive as ginkgo biloba. Taking such an additive is one of the best ways to improve brain functions and significantly strengthen memory.

    The main idea that we wanted to bring to you -it is a postulate that if you use your brain, it will remain strong and functional. If you do not use it - it gradually atrophies. You can improve the functions of your brain, daily working on yourself, developing useful habits and getting rid of bad habits. Increase the complexity of the tasks for your brain, and it will always remain operational! We advise you to read: